What feels like lower pack pain that goes out to your hip area and really effects you in the end of races. You feel like your stride is effected and you cant keep moving with the same flexibility. It feels sore starting off but the pain goes away only to return when your form gets poor later in the race.

There is a number of muscle to be aware. The gluteus medius , one of the three gluteal muscles, is a broad, thick, radiating muscle, situated on the outer surface of the pelvis. Its posterior third is covered by the gluteus maximus, its front two-thirds by the gluteal aponeurosis, which separates it from the superficial fascia and integument.

The best article I found on this topic is from Julie Donnoly. I’m not sure it’s the exact problem but it works to loosen me up and I can then work on building up the muscles. Read the article here. Part 1 is also great if you want more detail. With the help of this article a good tennis ball and the stretches below done twice a day for about six weeks have helped me sort out the problems.

• Stretches should be held for 30-60secs and done on both sides
• Repeat stretches 2-3 times
• Stretches should be held at the point where a “good/comfortable” stretch is felt and runner should not be bouncing (this produces a counter effect)